tag:blogger.com,1999:blog-44472491235196583472017-12-14T01:40:50.218+01:00SuppVersity - Nutrition and Exercise Science for EveryoneWhere BRO- and PRO-Science Unite in the Spirit of True WisdomAdel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.comBlogger30125tag:blogger.com,1999:blog-4447249123519658347.post-66084657318509141432017-03-02T04:06:00.000+01:002017-03-03T05:30:37.108+01:00Training Volume, Intensity, and Your Libido - How Bad is It? Who Read the Study Knows: It's not Just About Cardio ... !
Both, the male and female libido are at risk by overtraining. So don't continue your daily 1h stairmaster sessions, ladies!
You may have seen this study elsewhere on Facebook before... and I have to apologize that I am late to the party, but it disappeared in the "to write about" pile on my virtual desktop and resurfaced only today when I didn't find another recent study worth writing about.
Adel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-86068363812501615792017-01-28T07:36:00.000+01:002017-01-28T07:43:30.396+01:00Each +30 Min/d of Physical Activity Reduce HbA1c by 11%, Protein + CHO Maintain Bone Mass, Overlooked Benefits of BFR, New Marker of Overtraining - Jan '17 Science Update
This is what the Jan '17 Science Update has to offer? -11% HbA1c reduction per 30 minutes activity, new benefits of blood flow restricted tr., the bone protective effect of immediate post-workout whey plus carb ingestion, and a new overtraining gauge...
It's almost, February... almost and that's why today's SuppVersity article still qualifies as a January '17 research update. One that is Adel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-11891713854140251312016-10-07T07:22:00.000+02:002016-10-07T07:22:21.460+02:00Overtrained or in the Zone? Tests & Analyses of Samples of Athletes' Saliva Shall Help Determine Objective Criteria
Could something as simple as a saliva test tell you if you or your clients are overtraining? I mean, common sense would dictate that cortisol, free T and IL-6 should tell us something.
Salivary testosterone, cortisol, and interleukin-6, those are the three parameters Travis Anderson and colleagues had on their list of candidates when they conducted their latest study at the University of NorthAdel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-16341923649504178332016-09-17T05:48:00.000+02:002017-11-09T02:57:05.414+01:00Take Control of Your Cortisol Levels - Use These 5x Stress-Modulating Diet, Lifestyle & Supplementation Rules Wisely
Always remember: You want to control cortisol, not eradicate it if you want to melt away your belly fat, beat your personal bests and feel just great!
As a SuppVersity reader, you belong to the chosen few who know that cortisol is not the villain as which it is stigmatized in the fitness industry (obviously to sell supplements | learn more). Rather than being "bad" or "good", cortisol, a Adel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-40541264097693483772016-07-13T05:25:00.000+02:002016-07-13T07:28:00.549+02:00Excessive Cardio & Testosterone: The free T / Cortisol Ratio Revisited | Plus: Why Even a 72% Decrease in fT/C May be Less Significant for Your Gains Than You Thought It'd Be
Cardio - Only "too much" can hurt you.
Let me get this straight: this is not an anti-cardio article. There's not just little, there's rather absolutely no doubt that a sane amount of endurance training is nothing but healthy for us, but done in excess, especially "running has been demonstrated to provide a large physiological stress to the body, resulting in large neuroendocrine system Adel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-75161704279713039422015-10-12T13:43:00.000+02:002015-10-12T18:41:18.692+02:00Athletes Recover From Overtraining in Hypoxia - 4 Weeks of Low Intensity Training in Low Oxygen Environment Will Do
With overtraining you have to undertrain to reverse the damage you've done. Doing so in intermittent hypoxia, returns important markers of OT to normal in less than 4 weeks in T&F athletes.
As Davide Susta and colleagues point out in the introduction to their pilot study on the effects of repeated hypoxia–hyperoxia exposure and light exercise enhances performance in athletes with overtraining Adel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-12162557313949625262015-07-21T16:05:00.000+02:002015-07-22T06:05:34.266+02:00Overreaching A Promising, But Tricky Training Strategy - Here's How it Rewards Pains & Effort With 5% Higher Peak Power Gains After 12 Workout vs. Training W/ Adequ. Rest
No rest(-day) allowed - at least during the short (!) overreaching phase you will be training through the pain & fatigue if you are determined to succeed.
You've read about the difference between the catabolic, anti-adaptive effects of overtraining and overreaching before, but do you actually know what it takes to overreach not train? In a recent study from the Ritsumeikan University you may Adel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-36707445117412210892015-04-02T11:57:00.001+02:002015-04-02T12:00:20.933+02:00Endurance (Over-)Training - Are Even 25 Minutes Too Much for Us to Handle or is the Decrease in DHEA and Increase in Cortisol in Response to 3 Workouts / Week Irrelevant?
Can 25 minutes thrice per week really be "too much" cardio for young, healthy women or is DHEA/CORTISOL another bogus marker of overtraining? Find out in today's SuppVersity article.
If you've read the articles in the SuppVersity Athlete's Triad Series you will know that "cardio" training, and here specifically doing hours of high intensity cardio workouts will put you at a higher risk of "Adel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-38738613848649337842015-01-24T12:35:00.001+01:002015-01-24T13:06:56.833+01:00Optimal Rest Between Workouts? Despite Inter-Personal and Exercise-Specific Differences 72h May be a Valid Rule of Thumb - Especially for Compound Movements
As usual, there is no one size fits it all answer when it comes to the "optimal" inter-workout rest times - 72h in-between workouts w/ compound movements does yet seem reasonable.
As Korak et al. point out in their latest research paper, previous studies yielded diverse results, when it comes to the "optimal" recovery time between resistance training sessions: In fact, there is a study for allAdel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-53851491631685833312014-10-15T14:37:00.001+02:002014-10-15T15:18:21.512+02:00Endurance Training ↔ Overtraining & Muscle Loss? Run to Exhaustion & Sympathetic, Medium Intensity Steady State & Parasympathetic, HIIT-Like Training & No Overtraining
HIIT-like 400m sprinting is exhausting, but unlike running to exhaustion and medium intensity steady state cardio it's not going to mess up your nervous system.
Not one but two recent studies confirm what many of us have experienced first hand: Endurance training - specifically during a cut - is a double-edged sword. On the one hand, it's a neat way to augment the energy deficit, when you're Adel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-41137754849588842662014-02-16T15:15:00.001+01:002014-02-16T15:17:35.365+01:00There is Such a Thing As Overtraining, Beware! When IGF-1, MyoD & Myogenin Plummet and MAFbx Gnaws Away Your Muscles, It'll Already be Too Late to Acknowledge
Overtraining is real and it's blocking future and reversing past gains.
I am well aware that somewhere out there in the broscientific spheres of the pseudo-experts on the various bulletin boards of a world people call the Internet statements like "there is no overtraining, just undereating" are not uncommon. And in fact, there is a certain connection between the effects / symptoms we usually Adel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-7664290701097170002014-02-10T18:22:00.001+01:002014-02-10T18:23:36.202+01:0024 HIIT Workouts in Three or Eight Weeks? Net Effects on VO2Max Are Almost Identical, But Occur at Different Times
In general, you have to count and limit your weekly HIIT sessions. Doing as much as humanly possible, could yet make sense, when you're preparing for Olympia 2016 and realize 5 weeks before the event that you have been lingering for too long ;-)
I think as a SuppVersity reader you know by now that "more won't yield more" - no matter if we are talking about supplements or exercise. Now, while Adel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-19039231715972952592013-12-08T14:45:00.001+01:002015-08-13T05:23:04.740+02:00Are You Overtraining? Two Scientifically Proven Methods to Test Yourself - Method 2: ABEL Sport Test. Plus: 54 Item Questionnaire + 8 Additional Clues to Identify Overtraining
Theoretically it's already available for everyone. Costs are yet not the only thing you should keep in mind before you buy into Knight Scientific's overtraining analysis system
I've got plenty of positive, skeptic and euphoric feedback in response to last week's first installment of this two-part series on "proven" methods to test for overtraining syndrome (OTS). Before I tackle method number Adel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-44785980649824198652013-12-01T17:09:00.002+01:002015-08-13T05:22:09.152+02:00Are You Overtraining? Two Scientifically Proven Methods to Test Yourself - Method 1: Heart Rate Variability Analyses
It may sound like the invention of the heart rate monitor industry, but it's a matter of scientific "fact" that HRV analyses are a great tool to monitor and manage training and recovery.
Overtraining, its existence, consequences and detection is and has always been one of the hottest topics in the fitness community. While some practitioners and trainers claim that it does not even exist, Adel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-39782702477117000662013-08-03T15:39:00.002+02:002013-08-03T15:44:03.487+02:00Colostrum Maintains Testosterone, Cortisol and Heart Rate Recovery, Where Whey Fails - During a Five Day Cycling Event With 10 Highly Trained Male Road Cyclists
Legal gear fresh from the udder? If it works for cyclist, it must be real ;-)
Some of you will probably remember the corresponding installment of "Ask Dr. Andro" from 2011 that dealt with the question whether colostrum and milk products in general are healthy muscle builders, a waste of money or toxic waste (read more). If you do, you will also remember that my review of the literature did Adel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-60943720075612499702013-06-02T17:09:00.000+02:002013-06-02T22:00:42.165+02:00Overtraining, Undereating & Self-Inflicted Hypothyrodism: Thresholds for Low T3 and High Reverse T3 Levels at 8% & 15% Reduced Energy Intake + Exercise After Only 4 Days!
This is not a "woman thing" only and your T3 levels are not the only thing that's going to "fall flat" if you starve yourself through your workouts! Yep, low libido => low total testosterone => low free testosterone => hypogonadism, that's what we are talking about, guys.
While I did promise to summarize some of the things, I said about creatine kinase, ALT, AST & Co on the last installment ofAdel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-52380500966401487682013-05-09T15:41:00.000+02:002015-01-24T14:11:07.936+01:00The "20 / 30 Principle" Sheds 15% Body Fat in 6 Months, Boosts Testosterone & Sexual Performance in Overweight Men. Plus: Six Signs You're Doing Too Much, Already.
One out of four men with newly diagnosed erectile dysfunction is under 40 (more)
You will probably remember the post about the increasing prevalence of erectile dysfunction in young(er) men on Facebook, the other day (learn more)!? As of now, one out of four patients who are newly diagnosed with erectile dysfunction are 40 years or younger. That's an alarming trend that certainly cannot be Adel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-41520925043483932342013-02-03T15:38:00.001+01:002013-02-04T12:14:31.356+01:00Overtraining Research: New Insights into Athlete Triad. Plus: Depression, Palpitations, Urination, Injuries and Weight & Performance Plateaus, the Many Faces of Overtraining
Chronic overtraining is one of the main contributers to the occurrence of often likewise chronic injuries, which persist even, when you finally realized that your own ambition is about to ruin your health.
It's the last day of the SuppVersity Exercise Science Week with a topic of which you actually have read as an aside, or "read up on" note in the previous installments, already: Overtraining Adel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-26379006053229888452012-12-09T16:42:00.000+01:002012-12-09T19:08:56.614+01:00The IGF-1 Promoting, Myostatin Reducing, Muscle Building Effects of PGC-1 α-4: What It Does and Why Doing Cardio Before Weights Appears to Promote It's Expression
Warning: Reading this article won't make you look like Phil Heath over night.
As announced yesterday, I am about to get back to the study on PGC-1 alpha-4, the protein Carl Lanore and I talked about in the last installment of the SuppVersity Science Round-Up on Thursday. Since I am not going to simply repeat everything I already said during the show here, I suggest you download the podcast andAdel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-67706404056049083652012-11-16T18:32:00.000+01:002012-11-20T05:21:48.066+01:00Science Round-Up Seconds: Vitamin E Succinate, How It's Extracted from Barley Leaves, Kills Cancer, Ramps up Growth Hormone & Spikes Prolactin. Plus: Testostosterone & Thyroid Hormone Decline Due To Plyometrics & HIIT
Regardless of all the hypocritical hoopla around his persona, Lance Armstrong has always been able to push himself like no one else. No wonder that intense plyometrics were part of his regimen.
If the SuppVersity Science Round Up was a meal, I guess you could say that Carl Lanore and I were sort of gluttonous, yesterday (click here to download the podcast, if you have not already done so). We Adel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-3597484134018182462012-10-20T17:31:00.001+02:002015-08-11T05:56:07.621+02:00Measuring Overtraining; Phosphatidic Acid to Potentiate the mTOR Effects of Leucine? Plus: Built-in Serm in Menopausal HRT Blocks Breast Cancer, Creatine Bumps Up Performance Not Body Weight, Estrogen Timing & Brain NDMA Toxicity
Weight-supported sports such as cycling precipitate overtraining
"20%", that's the SuppVersity figure of the week. It tailors directly to the first item in today's installment of On Short Notice and denotes the amount of professional athletes who exhibit symptoms of overtraining syndrome at any given time in their career.
"The prevalence varies by sport and is thought to be highest in Adel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-5198339235143491192012-06-23T16:33:00.001+02:002014-07-17T08:27:42.264+02:00Work Out 'Till You Drop: After 1h+ of Intense Exercise or an Energy Equivalent of >800kcal Leptin Begins to Plummet!
Image 1: Losing consciousness is very different from losing body fat and while the former may require "burning" more than 800kcal, the latter does not.
Sometimes you read an abstract like that by Mahmoud Hesar Koushki et al. and think "Hmm... that sucks!" Then, you come to think about it and realize "Yeah! That really sucks!" And the thing that sucks in this particular case is the message Adel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-88251122366571543862012-05-24T17:07:00.001+02:002012-05-24T17:07:24.005+02:00Adelfo Cerame - Road to Wheelchair Championships: Don't Let Red Flags and Banana Skins Stop You!
Image 1: I don't see that chair. I see an amazing physique, a great friend and an outstanding competitor!
I have alway been looking up to Adelfo Cerame Jr. - ever since I first heard his voice on my friend Carl Lanore's radio show, Super Human Radio. "That's a true super human, this guy!", that's what I thought; and this has not changed, now that we know each other for almost a year and I am Adel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-59401026203636736162012-05-23T16:47:00.002+02:002012-05-24T09:24:16.342+02:00Two Max. Isometric Contractions Reduce Muscle Damage and Promote Regeneration Before You Even Hit the Gym! Plus: How to Add 0.5 Inch to Your Biceps in 6 Minutes!
Image 1: Believe it or not, Arnold is just "pre-regenerating" ;-)
If you have not taken a mental health day for your gray matter the past two days and skipped your obligatory daily visit at the SuppVersity, you will probably have noticed that the last posts on the overtraining induced shift in the ratio of pro- to anti-inflammatory signals (cf. "Overtraining,
Inflammation, Insufficient RepairAdel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.comtag:blogger.com,1999:blog-4447249123519658347.post-53377035733124661262012-05-22T20:16:00.000+02:002012-05-23T05:42:36.977+02:00Speed Up Your Regeneration and Propel Your Gains by Taking a HOT Bath Bath 2-Days Before Arduous Workouts
Image 1: Are women tougher than men, because bathe more often? If you define toughness by your muscles resistance to eccentric exercise damage, the answer could be "YES!"
If you listened to Brooks, Carl and me on Super Human Radio, yesterday (download the podcast), you may remember me stating that 48h appears to be a good rule of thumb, as far as the rest periods between workouts for Adel Moussahttps://plus.google.com/115580542653616912184noreply@blogger.com